Many athletes question how much, if any, stretching is needed before exercising or participating in a sport. While there may still be some debate on the usefulness of certain types of stretching, there are many athletes who benefit from stretching before they work out. Because of the range of motion needed for this full-body activity, it is beneficial to stretch each muscle group before you start swimming.

Benefits of Stretching

One of the most well-known and important benefits of stretching is that it improves flexibility. By increasing your flexibility, stretching improves your range of motion as you exercise and allows the muscles, joints and connective tissues to work together more smoothly. However, "The New York Times" recommends doing dynamic stretching over static stretching before exercising to give you the best performance. Dynamic stretching involves moving your muscles and joints through a full range of motion in a light exercise that helps them warm up before beginning full activity. This type of stretching helps swimmers get their muscles loose and blood flowing enough to perform various strokes without injury.

Arm Stretches

Swimmers rotate their arms at the shoulder as they perform various strokes. Therefore, it helps to stretch the shoulders and arms before swimming to increase flexibility and range of motion in these important muscle groups. Perform shoulder circles by standing up with your feet a little more than shoulder-width apart. Lift your right shoulder up to your right ear, roll it back, down and then back up again in a continuous motion. Repeat six to 10 times and then switch to the other side. To perform overhead arm swings, begin in the same stance and swing both arms up to an overhead position, forward, down, backward and then up again in a continuous motion; repeat six to 10 times. To perform front crossover arm swings, begin in the same stance and swing both of your arms out to your sides, cross them in front of your chest and then swing them back out in a continuous motion. Repeat six to 10 times.

Back Stretches

A swimmer's back and torso twists side to side as each arm pulls him forward while swimming. To increase flexibility and fluidity in this movement, it is important to stretch the sides and back before you begin swimming. Perform side bends by starting with your feet a little more than shoulder-width apart and your hands on your hips. Lift your torso up and bend to one side and then the other in a smooth, continuous motion. Avoid leaning forward or backward. Repeat the sequence six to 10 times. To perform hip twists, begin in the same stance. Extend your arms out to your sides. Twist your torso to the left and shift your weight to your left leg. Then twist your torso to the right while shifting your weight over to your right leg. Repeat the whole sequence six to 10 times in a smooth, continuous motion.

Leg Stretches

Legs stretches help swimmers because they warm up the leg muscles and prepare them to kick so they can propel the body forward in the water. To perform flexion/extension leg swings, start by holding onto a wall or bar with your right hand for balance. Keep your weight on your left leg and swing your right leg forward and backward. Keep your knee slightly bent and kick high enough to stretch your leg without pulling the muscle. Repeat six to 10 times and then switch to the other side.

References

About the Author

Based in the Los Angeles area, Brandi Junious specializes in health-related articles. Her writing reflects her expertise in fitness and education. Junious is the author of children's book "A World Without Trees" and her work has appeared on Modern Mom, The Nest Woman, Chron Healthy Living and at Loseweightandlivehealthy.blogspot.com. Junious holds a bachelor's degree in psychology from the University of Southern California and a master's degree in Education.